The myths about weight loss are making rounds everywhere and they never cease to end, as the people are very much concerned and are in the look out for easy way to lose weight, hence lots of wrong theories going around. Listed Below are some weight loss myths along with corresponding facts.
Myths Pertaining to Physical Exercises:
Myth: Exercise when done on an empty stomach results in more fat burn out.
Fact: The weight loss is said to be effective when the calories consumed are burned the same day no matter, how they are burned. Hence the impact of exercising with an empty stomach is the same as with a full stomach. Studies have revealed that the increase in metabolism seen in anaerobic exercise is reduced after a full meal. It means that more energy is used for digestion than to repair muscles.
Myth: The more the exercise the more the benefit.
Fact: It is not true. Even though every exercise session is good for an individual, there is a required level and frequency to get optimum results. After the optimum level, the exercise done will have an opposite effect by not allowing the body to cope up with the stress created by the exercise, which can be actually detrimental towards weight loss.
Myth: Muscle turns into fat once the exercise is stopped.
Fact: It is not true. Muscles, as a matter of fact, cannot be converted into fat as they are entirely different kinds of tissues. When the exercise is stopped, the muscles shrink but do not disappear. If the calorie intake is more, which is not burned it actually deposits as fat.
Myth: More the Sweat, More the hard work is done.
Fact: This too is not true, as sweating is the body’s cooling ability. Sweat can be due to lot of factors like body temperature, type of exercise done, fat deposition of the body, room temperature, the kind of clothing used for exercise, and the intensity of exercise done.
Myth: Drinking water while exercising might lead to cramps.
Fact: If more litres of ice cold water are drunk in one go while doing exercise may result in cramps. Hence, it is good to drink water consistently before, during and after exercises in order to replace the fluid lost and to avoid any discomfort being caused.
Myth: exercise done to tone the abdominal muscles also tones potbelly.
Fact: When exercise is done for the abdominal region only that region gets toned up. The fat deposits are not burned, reducing the potbelly. Fat reduction happens uniformly throughout the body and there is no possibility for spot reduction.
Showing posts with label weight loss tips. Show all posts
Showing posts with label weight loss tips. Show all posts
Saturday, August 25, 2007
Thursday, May 17, 2007
50 Ways To Lose Weight
4 Tips for Losing Weight
Try to add as many of these tips to your daily routine, and you will surely be well on the way to a slimmer, healthier you. We don’t get fat “overnight” – so you should expect it to take a certain amount of time to lose that weight again, but don’t give up! Persistence, Determination and Grit - They should be your watchwords. These tips work – if you stick to your plan!
1. Eliminate one tablespoon of fat a day and you will lose 10 pounds in a year.
2. Avoid strange fad diets—if you can’t eat that way for the rest of your life, don’t waste your time or your health.
3. Limit alcohol consumption - each serving contains 100 to 150 calories.
4. Eat fruit at least twice a day.
5. Keep a food diary about your food choices, indicating how hungry you are each time you eat. Pay particular attention to your level of hunger when you snack.
6. Perform aerobic exercise a minimum of 30 minutes three times a week. Log this on your food diary. Aerobic means any exercise that increases your breathing and heart rate. Walking is fine! Do only what you can to begin with. If you have other health problems, consult your doctor before embarking on any strong physical exercise.
7. Gradually increase the length and frequency of your workouts.
8. Weigh yourself no more than twice a week. And do it in the morning after going to the bathroom – it’s the most accurate reading.
9. Give yourself a non-food reward for every 5 pounds lost.
10. Slow down your eating speed—make meals last at least 20 minutes. Try eating with the other hand or taking a sip of water between bites.
11. Use smaller plates.
12. Bring your lunch to work at least three times a week.
13. Start to strength train twice a week as your fitness improves. Building muscle increases your metabolism and forces your body to use fat, not muscle, when you’re cutting back on calories. Cut down on carbohydrates and stick to lean white meat and fish, and you will notice vast improvements here.
14. Stop eating while watching television.
15. Have someone else put away leftovers.
16. Buy a good low-fat, low-calorie cookbook or magazine subscription.
17. Try two new reduced-calorie recipes a month.
18. IMPORTANT - Eat breakfast daily. This suppresses the appetite for most of the day and provides fuel for the brain while at work or looking after the kids! You will feel better and have more energy all day if you eat a low fat cereal in the morning.
19. Don’t read while eating.
20. Have a sweet treat once a week.
21. Keep healthful snacks at home and at work.
22. Limit your cheese consumption to reduce fat and saturated fat—use cheese and lunchmeat with less than 5 grams of fat per ounce.
23. Add calorie counting or fat-gram counting to your food diary for a few weeks if your weight loss is slowing down. Maybe you’re missing something.
24. Substitute herbs and spices for salt.
25. Shop for food when you are not hungry, and use a shopping list.
26. Replace ground beef with ground turkey or soy crumbles in dishes such as spaghetti. Don’t skip the protein in your meals; find a leaner substitute.
27. Eat three vegetables a day.
28. Always eat sitting down.
29. Request that your family and friends respect your efforts to lose weight and get fit—beware of loving “sabotage.”
30. Take a walk when you’re stressed or angry.
31. Eat two dairy products a day—be aware of your calcium intake. Select low-fat or nonfat dairy products to reduce fat calories.
32. Order dressings and sauces on the side and apply them with a fork.
33. Increase your fiber intake—chose whole-grain breads, cereals and pasta products, legumes, and raw fruits and vegetables.
34. Add slow-down food to your meals—crunchy vegetables, a large glass of water, hot soup or beverages, or fresh fruit to fill you up.
35. Cook with chicken broth, nonstick cooking spray, wine or water.
36. Drink eight 8-ounce glasses of water a day.
37. Shrink portion sizes of meats and starches, and pile on the vegetables.
38. Ask how the food is prepared when ordering in a restaurant.
39. Choose low-fat frozen yogurt or frozen juice bars instead of ice cream. Be careful of the portion size - these foods still have calories!
40. Select clear broth- or tomato-based soups over white soups.
41. Keep the junk foods out of sight in your home and workplace.
42. Take walking shoes or a jump rope with you when you travel to keep up with your exercise.
43. If you’re getting off track, try to pre-plan your food intake for the next three days by writing it down.
44. Choose pizza with vegetable toppings rather than high-fat meats, such as sausage and pepperoni.
45. Buy frozen diet dinners with 10 grams of fat or less and 800 milligrams of sodium or less.
46. Avoid batter coating or breading.
47. Use two egg whites in baking instead of one whole egg.
48. Stretch during television commercials—arm circles, leg lifts, head tilts, etc.
49. Eliminate the butter on your rolls or popcorn.
50. Learn to say “no” gracefully when a friend or relative offers you a second helping.
Try to add as many of these tips to your daily routine, and you will surely be well on the way to a slimmer, healthier you. We don’t get fat “overnight” – so you should expect it to take a certain amount of time to lose that weight again, but don’t give up! Persistence, Determination and Grit - They should be your watchwords. These tips work – if you stick to your plan!
1. Eliminate one tablespoon of fat a day and you will lose 10 pounds in a year.
2. Avoid strange fad diets—if you can’t eat that way for the rest of your life, don’t waste your time or your health.
3. Limit alcohol consumption - each serving contains 100 to 150 calories.
4. Eat fruit at least twice a day.
5. Keep a food diary about your food choices, indicating how hungry you are each time you eat. Pay particular attention to your level of hunger when you snack.
6. Perform aerobic exercise a minimum of 30 minutes three times a week. Log this on your food diary. Aerobic means any exercise that increases your breathing and heart rate. Walking is fine! Do only what you can to begin with. If you have other health problems, consult your doctor before embarking on any strong physical exercise.
7. Gradually increase the length and frequency of your workouts.
8. Weigh yourself no more than twice a week. And do it in the morning after going to the bathroom – it’s the most accurate reading.
9. Give yourself a non-food reward for every 5 pounds lost.
10. Slow down your eating speed—make meals last at least 20 minutes. Try eating with the other hand or taking a sip of water between bites.
11. Use smaller plates.
12. Bring your lunch to work at least three times a week.
13. Start to strength train twice a week as your fitness improves. Building muscle increases your metabolism and forces your body to use fat, not muscle, when you’re cutting back on calories. Cut down on carbohydrates and stick to lean white meat and fish, and you will notice vast improvements here.
14. Stop eating while watching television.
15. Have someone else put away leftovers.
16. Buy a good low-fat, low-calorie cookbook or magazine subscription.
17. Try two new reduced-calorie recipes a month.
18. IMPORTANT - Eat breakfast daily. This suppresses the appetite for most of the day and provides fuel for the brain while at work or looking after the kids! You will feel better and have more energy all day if you eat a low fat cereal in the morning.
19. Don’t read while eating.
20. Have a sweet treat once a week.
21. Keep healthful snacks at home and at work.
22. Limit your cheese consumption to reduce fat and saturated fat—use cheese and lunchmeat with less than 5 grams of fat per ounce.
23. Add calorie counting or fat-gram counting to your food diary for a few weeks if your weight loss is slowing down. Maybe you’re missing something.
24. Substitute herbs and spices for salt.
25. Shop for food when you are not hungry, and use a shopping list.
26. Replace ground beef with ground turkey or soy crumbles in dishes such as spaghetti. Don’t skip the protein in your meals; find a leaner substitute.
27. Eat three vegetables a day.
28. Always eat sitting down.
29. Request that your family and friends respect your efforts to lose weight and get fit—beware of loving “sabotage.”
30. Take a walk when you’re stressed or angry.
31. Eat two dairy products a day—be aware of your calcium intake. Select low-fat or nonfat dairy products to reduce fat calories.
32. Order dressings and sauces on the side and apply them with a fork.
33. Increase your fiber intake—chose whole-grain breads, cereals and pasta products, legumes, and raw fruits and vegetables.
34. Add slow-down food to your meals—crunchy vegetables, a large glass of water, hot soup or beverages, or fresh fruit to fill you up.
35. Cook with chicken broth, nonstick cooking spray, wine or water.
36. Drink eight 8-ounce glasses of water a day.
37. Shrink portion sizes of meats and starches, and pile on the vegetables.
38. Ask how the food is prepared when ordering in a restaurant.
39. Choose low-fat frozen yogurt or frozen juice bars instead of ice cream. Be careful of the portion size - these foods still have calories!
40. Select clear broth- or tomato-based soups over white soups.
41. Keep the junk foods out of sight in your home and workplace.
42. Take walking shoes or a jump rope with you when you travel to keep up with your exercise.
43. If you’re getting off track, try to pre-plan your food intake for the next three days by writing it down.
44. Choose pizza with vegetable toppings rather than high-fat meats, such as sausage and pepperoni.
45. Buy frozen diet dinners with 10 grams of fat or less and 800 milligrams of sodium or less.
46. Avoid batter coating or breading.
47. Use two egg whites in baking instead of one whole egg.
48. Stretch during television commercials—arm circles, leg lifts, head tilts, etc.
49. Eliminate the butter on your rolls or popcorn.
50. Learn to say “no” gracefully when a friend or relative offers you a second helping.
Sunday, May 6, 2007
Weight loss: 6 strategies for success
ou probably know that virtually hundreds of different fad diets, weight-loss programs and outright scams promise quick and easy weight loss. But the foundation of every successful weight-loss program still remains a healthy diet combined with exercise. You must make permanent changes in your lifestyle and health habits to lose significant weight and keep it off.
How do you make those permanent changes? Follow these six strategies.
1. Make a commitment
Permanent weight loss takes time and effort. It requires concentration and a lifelong commitment. Make sure that you're ready to make the necessary permanent changes and that you do so for the right reasons.
No one else can make you lose weight. In fact, external pressure — often from people closest to you — may make matters worse. You must undertake diet and exercise changes to please yourself.
As you're planning new weight-related lifestyle changes, try to resolve any other problems in your life. It takes considerable mental and physical energy to change your habits. So make sure you aren't distracted by other major life issues, such as marital or financial problems. Timing is key to success. Ask yourself if you're ready to take on the challenges of serious weight loss.
Keep in mind that no matter how prepared you may be, you'll occasionally overeat or eat foods that you should avoid. Rather than let a setback derail your efforts, accept that it happened and get back on track. Don't expect perfection — and never give up.
Motivate yourself by focusing on all of the benefits of losing weight, such as having more energy and improving your health. Then look at the negatives, such as finding the time to exercise, and come up with creative solutions.
2. Get emotional support
Ultimately, only you can help yourself lose weight by taking responsibility for your own behavior. But that doesn't mean that you have to do everything alone. Seek support from your partner, family and friends.
Pick people who you know want only the best for you and who will encourage you. They should be available to listen to your thoughts and feelings and encourage you, perhaps spend time exercising with you, and share the priority you've placed on developing a healthier lifestyle. An ideal support person might be someone who also is participating in a weight-loss program.
Some people fare better with professional support, such as a dietitian or personal trainer. Others benefit from the group support they receive from organizations such as Weight Watchers or Overeaters Anonymous.
If you do join a group, keep in mind that what you get out of it will be in proportion to what you put into it. If you sit in a corner and just listen, you may hear some good suggestions. But if you actively participate, you're more likely to reap the potential rewards of the group, such as support, encouragement, feeling that you're not alone and helpful suggestions specific to your concerns.
3. Set a realistic goal
When you're considering what to expect from your new eating and exercise plan, be realistic. Healthy weight loss occurs slowly and steadily. Aim to lose 1 to 2 pounds a week. To do this, you need to burn 500 to 1,000 calories a day through a low-calorie diet and regular exercise. Losing weight more rapidly means losing water weight or muscle tissue, rather than fat.
Set weekly or monthly goals, and then track your progress. Remember that you're in this for the long haul. Anything you undertake too intensely or too vigorously may quickly become too onerous, so you're more likely to give up.
In addition, make your goals "process goals," such as eating judiciously and exercising regularly, rather than "outcome goals," such as losing 50 pounds. Changing your process — your habits — is the key to weight loss. Make sure that your process goals are realistic, specific and measurable — you'll walk for 30 minutes a day, five days a week.
Work out a strategy that gradually changes the habits and attitudes that may have undermined your past efforts to lose weight. Choose a definite start date. Consider where, how often and how long you'll exercise. Develop a realistic eating plan that factors in plenty of water, fruits and vegetables. Write everything down. Find the potential roadblocks, and make plans to deal with them.
Ask your doctor how much weight you can safely lose. Your doctor may refer you to a dietitian or someone else who specializes in weight loss.
4. Enjoy healthier foods
Liquid meals, diet pills and unusual combinations of foods aren't the key to long-term weight control and better health. Instead, learn how to eat a variety of healthy foods.
Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. But decreasing calories need not mean decreasing taste, satisfaction or even ease of meal preparation. One way you can lower your calorie intake is by eating more plant-based foods — fruits, vegetables and whole grains. Strive for variety to help you achieve your goals without compromising taste or nutrition. Cutting back on calories is easier if you focus on limiting fat.
To lose weight, talk to your doctor about setting these daily calorie goals:
| Your weight in pounds | Daily calorie goal | |
|---|---|---|
| Women | Men | |
| 250 or less | 1,200 | 1,400 |
| 251 to 300 | 1,400 | 1,600 |
| 301 or more | 1,600 | 1,800 |
Over time, your caloric needs may change based on your health risks, the rate of weight loss desired or needed, and your personal goals and preferences. You can increase your calories if you're too hungry or if you've reached your target weight and want to stop losing.
Very low calorie diets aren't a healthy long-term strategy. Fewer than 1,200 calories a day for women and 1,400 calories for men aren't generally recommended. If your calories are too low, you run the risk of not getting all of the nutrients you need for good health.
It's usually best to talk to your doctor or a registered dietitian before starting any weight-loss plan. A weight-loss specialist can help guide you in making the healthiest, most effective and safest food choices based on your individual needs.
5. Get active, stay active
Dieting alone can help you lose weight. Cutting 250 calories from your daily diet can help you lose about half a pound a week: 3,500 calories equals 1 pound of fat. But add a 30-minute brisk walk four days a week, and you can double your rate of weight loss.
The goal of exercise for weight loss is to burn more calories, although exercise offers many other benefits as well. How many calories you burn depends on the frequency, duration and intensity of your activities. For many people it's easier to keep a routine of longer duration, lower intensity aerobic exercises. One of the best ways to lose body fat is through steady aerobic exercise — such as walking — for more than 30 minutes most days of the week.
Strength training exercises, such as weight training, also are important because they help counteract muscle loss associated with aging. And since muscle tissue burns more calories, muscle mass is a key factor in helping maintain a healthy weight. The more lean muscle mass you preserve, the bigger "engine" in which to burn more calories.
Exercise sensibly by starting out slowly and gradually increasing the duration and intensity. Walking is an ideal choice, as is swimming, bicycling, jogging or dancing. Decide, too, if you prefer to exercise alone or with others. Often, having a buddy helps you stick to your schedule.
Even though regularly scheduled aerobic exercise is best for losing fat, any extra movement helps burn calories. Lifestyle activities may be easier to incorporate into your day. Think about ways you can increase your physical activity throughout the day. For example, make several trips up and down stairs instead of using the elevator, or park at the far end of the lot. Stair climbing, walking, gardening, lawn mowing and even housework all help burn calories.
6. Change your lifestyle
It's not enough to eat healthy foods and exercise for only a few weeks or even several months. You have to incorporate these behaviors into your life. To do that, you have to change the behaviors that helped make you overweight in the first place. Lifestyle changes start with taking an honest look at your eating habits and daily routine.
To assess your eating behaviors, ask yourself if you tend to eat when you're bored, angry, tired, anxious, depressed or socially pressured. Look at your eating style and shopping and cooking techniques. Were you taught to clean your plate? Do you eat too fast? Do you eat while watching TV? See if any patterns emerge to identify possible triggers for overeating.
After assessing your personal challenges to weight loss, try working out a strategy to gradually change habits and attitudes that have sabotaged your past efforts. Simply admitting your own challenges won't get you past them entirely. But it helps in planning how you'll deal with them and whether you're going to succeed in losing weight once and for all.
You likely will have an occasional setback. But instead of giving up entirely, simply start fresh the next day. Remember that you're planning to change your life. It won't happen all at once, but stick to your healthy lifestyle and the results will be worth it.
Atkins Low-Carb Diets for Weight Loss
Atkins
The Atkins program is a four-phase eating plan for losing weight. The last phase involves how to maintain the weight loss.
Basic concept
Atkins promotes limiting carbohydrate grams. You limit nearly all carbohydrate in the first 2 weeks of the plan, then gradually add some carbohydrate back into your diet later.
How it works
- Phase 1: Induction: During a 2-week induction program you eat no more than 20 grams of carbohydrate a day.
- Phase 2: Ongoing weight loss: This is similar to the induction phase, but in Phase 2 you begin to add more foods to your diet and increase your carbohydrate grams. New foods include nuts, seeds, and some berries.
- Phase 3: Pre-maintenance: When you are 10 pounds from your goal weight, you start Phase 3. You add 5 to 10 grams of carbohydrate to your diet per week as long as you are continuing to lose weight. You add new foods slowly.
- Phase 4: Maintenance: After you have maintained your goal weight for about a month, you move into Phase 4. At this point, you know how many carbohydrate grams you can eat without gaining weight.
On the menu
- Eggs, meat, fish (all proteins)
- Olive oil, butter, cheese, olives
- Lettuce, cucumber, tomato, broccoli, avocado (most vegetables)
- Artificial sweeteners (such as Splenda)
Off the menu
- Sugar and baked goods
- Starchy vegetables (corn, sweet peas)
- Bread, pasta, potato (none in Phase 1, added back in later phases)
- Fruit (none in Phase 1, added back in later phases)
- Alcohol (none in Phase 1, added back in later phases)
- Nuts (none in Phase 1, added back in later phases)
Health Benefits of Weight Loss
Research shows the following health benefits for weight loss:
* Weight loss may improve survival in those who have an obesity-related disease, especially type 2 diabetes. 2
* A modest weight loss of 4.4 lb (2 kg) to 9.7 lb (4.4 kg) resulted in a significant lowering of blood pressure. 7
* People with asthma who lost an average of 31.3 lb (14.2 kg) over 1 year showed improved lung function and overall health, and with weight loss, the number of severe asthma episodes (exacerbations) and oral corticosteroid courses were reduced. 8
* People with type 2 diabetes who lost weight had lower blood sugar levels and were able to use less medicine to lower their blood sugar levels. 2
* Sustained weight loss prevented new cases of type 2 diabetes in people who were obese. 2
* People with obstructive sleep apnea who lost as little as 10% of their weight improved their sleep patterns and had less daytime sleepiness. 2
* Weight loss may improve survival in those who have an obesity-related disease, especially type 2 diabetes. 2
* A modest weight loss of 4.4 lb (2 kg) to 9.7 lb (4.4 kg) resulted in a significant lowering of blood pressure. 7
* People with asthma who lost an average of 31.3 lb (14.2 kg) over 1 year showed improved lung function and overall health, and with weight loss, the number of severe asthma episodes (exacerbations) and oral corticosteroid courses were reduced. 8
* People with type 2 diabetes who lost weight had lower blood sugar levels and were able to use less medicine to lower their blood sugar levels. 2
* Sustained weight loss prevented new cases of type 2 diabetes in people who were obese. 2
* People with obstructive sleep apnea who lost as little as 10% of their weight improved their sleep patterns and had less daytime sleepiness. 2
Monday, April 16, 2007
Laws Of Weight Loss
Here is some simple Law that will help you in weight loss.
Everyone is seeking the ultimate weight loss secret. However, the "weight loss secret" has been known for years. Simply stated, if you take in more calories than you use, you gain weight. If you use more calories than you take in, you lose weight.
In their attempts to wiggle around those two simple facts, people have discovered that some foods, and some diet products, are effective in "helping" you cut down on the calories; and they have found lifestyles, and diet products, that "help" you burn more calories, but two simple laws have remained for healthy, effective, lifelong weight loss and weight management.
1. Reduce your calorie intake to be less than your energy consumption needs for you daily life and activities.
2. Properly hydrate your body so that it can function at its optimal level.
3. Perform a moderate level of exercise on a very consistent basis to burn energy.
4. Increase your body's metabolism rate by eating smaller meals more frequently throughout the day.
Are there other things you can do to help the process along?
Of course there are. Drink more water, get more sleep, serve meals on smaller plates, eat more slowly...and so on. All these things and many other tips help the weight loss process, but, in the final analysis, it all comes down to those four rules up there.
Most of us are perfectly aware that a five, ten, or fifteen minute walk is probably better for us than sitting in front of a TV watching some kind a show. I am sure that we all can grasp the concept that a few minutes on a bicyle is better for us than fighting the rest of the family for the last piece of pie.
We also know that if we have to slip into the kitchen for something to munch, a handful of nuts or an apple is probably going to be better for us than that piece of pie. Doing the healthy things from day to day is what will help us live up to the two laws I have mentioned.
Would we be able to more effectively exercise with a little more knowledge and training on the subject? Of course.
Would we be able to more effectively take control of our dietary and nutritional lifestyle with a bit more information? Of course we would.
Everyone is seeking the ultimate weight loss secret. However, the "weight loss secret" has been known for years. Simply stated, if you take in more calories than you use, you gain weight. If you use more calories than you take in, you lose weight.
In their attempts to wiggle around those two simple facts, people have discovered that some foods, and some diet products, are effective in "helping" you cut down on the calories; and they have found lifestyles, and diet products, that "help" you burn more calories, but two simple laws have remained for healthy, effective, lifelong weight loss and weight management.
1. Reduce your calorie intake to be less than your energy consumption needs for you daily life and activities.
2. Properly hydrate your body so that it can function at its optimal level.
3. Perform a moderate level of exercise on a very consistent basis to burn energy.
4. Increase your body's metabolism rate by eating smaller meals more frequently throughout the day.
Are there other things you can do to help the process along?
Of course there are. Drink more water, get more sleep, serve meals on smaller plates, eat more slowly...and so on. All these things and many other tips help the weight loss process, but, in the final analysis, it all comes down to those four rules up there.
Most of us are perfectly aware that a five, ten, or fifteen minute walk is probably better for us than sitting in front of a TV watching some kind a show. I am sure that we all can grasp the concept that a few minutes on a bicyle is better for us than fighting the rest of the family for the last piece of pie.
We also know that if we have to slip into the kitchen for something to munch, a handful of nuts or an apple is probably going to be better for us than that piece of pie. Doing the healthy things from day to day is what will help us live up to the two laws I have mentioned.
Would we be able to more effectively exercise with a little more knowledge and training on the subject? Of course.
Would we be able to more effectively take control of our dietary and nutritional lifestyle with a bit more information? Of course we would.
8 Tips For Weight Loss
f you're struggling with weight problems and would like to improve your health and your self-confidence, then the tips in this article are meant for you!
Weight Loss Protocol - 8 Tips
1. Always eat breakfast - They don't tell you it's the most important meal of the day for nothing. This will kickstart your metabolism, give you energy and you won't be tempted to eat unhealthy junk food throughout the morning.
2. Slow Down - Don't eat your food so quickly, otherwise you're much more likely to end up overeating. When you eat slowly, you'll feel full when you are actually full - not when you are overfilled. Don't rush, enjoy your meal.
3. Eat small meals throughout the day- Eating small meals regularly helps keep your metabolism going. You should be eating 5-6 small meals a day - as opposed to 2-3 large meals.
4. Set Achievable and Specific Goals - The more specific and realistic your goal, the more likely you are to achieve it. Don't have a goal to just "lose weight". Set a specific goal with a deadline, such as "lose 18 pounds by April 28th". You can always adjust and create new goals once the initial one is met.
5. Have faith in yourself- That great saying "whether you say you can or you say you can't, you're right". Well, that's true with any endeavor - weight loss included. If you don't believe you're going to lose weight, you won't. If you believe it's achievable, you'll have more enthusiasm and will reach your goal.
6. Get active - Don't "work out" or "exercise", instead go outside and do something active that you enjoy. Play some basketball, ride your bike, take the dog on a walk...whatever it is you like to do. For some people, the thought of simply doing crunches or push ups isn't very motivating. But when you're burning calories and having fun at the same time, it's a win-win situation.
7. Stop Before You're Full - It seems like portions are getting bigger and bigger over the years. Control how much you eat, just because there's still food on your plate doesn't mean you have to finish it. You shouldn't be eating a meal any larger than the size of both of your fists.
8. Choose your snacks wisely - It's okay to eat snacks in between meals, but make sure they're healthy. If you're used to eating chocolate or candy, and it's too difficult for you to give up sweets - don't fret. You can still enjoy your snacks, no one is saying you have to eat things you don't like. Pick up your favorite fruit and make a smoothie!
Weight Loss Protocol - 8 Tips
1. Always eat breakfast - They don't tell you it's the most important meal of the day for nothing. This will kickstart your metabolism, give you energy and you won't be tempted to eat unhealthy junk food throughout the morning.
2. Slow Down - Don't eat your food so quickly, otherwise you're much more likely to end up overeating. When you eat slowly, you'll feel full when you are actually full - not when you are overfilled. Don't rush, enjoy your meal.
3. Eat small meals throughout the day- Eating small meals regularly helps keep your metabolism going. You should be eating 5-6 small meals a day - as opposed to 2-3 large meals.
4. Set Achievable and Specific Goals - The more specific and realistic your goal, the more likely you are to achieve it. Don't have a goal to just "lose weight". Set a specific goal with a deadline, such as "lose 18 pounds by April 28th". You can always adjust and create new goals once the initial one is met.
5. Have faith in yourself- That great saying "whether you say you can or you say you can't, you're right". Well, that's true with any endeavor - weight loss included. If you don't believe you're going to lose weight, you won't. If you believe it's achievable, you'll have more enthusiasm and will reach your goal.
6. Get active - Don't "work out" or "exercise", instead go outside and do something active that you enjoy. Play some basketball, ride your bike, take the dog on a walk...whatever it is you like to do. For some people, the thought of simply doing crunches or push ups isn't very motivating. But when you're burning calories and having fun at the same time, it's a win-win situation.
7. Stop Before You're Full - It seems like portions are getting bigger and bigger over the years. Control how much you eat, just because there's still food on your plate doesn't mean you have to finish it. You shouldn't be eating a meal any larger than the size of both of your fists.
8. Choose your snacks wisely - It's okay to eat snacks in between meals, but make sure they're healthy. If you're used to eating chocolate or candy, and it's too difficult for you to give up sweets - don't fret. You can still enjoy your snacks, no one is saying you have to eat things you don't like. Pick up your favorite fruit and make a smoothie!
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